Thursday, September 14th, 2023 WOD

This Week's Programming

• Fri: Pull-ups and more

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .

WOD

"Alba-Burner"

Complete for Time

Buy-in: 600m Run

21-15-9

Burpees to 6" Target

V-Ups

Cash-Out: 400m Run

Strength

Complete 4 GIANT Sets

I) Ipsilateral Bulgarian Split Squat: 8/leg

II) Ab Wheel: 6-8

III) DB Bent Over Reverse Flyes: 10-12